Wide Stance Squats: Probably the best stance!!

[louden_swain]

Folks,

I know I said I am finished posting, but I just wanted to share my opinions with you all while I had some free time.

As most of you know, I am a religious squatter. . . .nothing beats driving heavy weight upwards using the hips, upper quads, lower back, and abdominals.

I recently changed my stance to a wide stance (roughly 36 inches - wide for me!!), and let me tell you. . . I notice a complete difference in mechanics (in a good way). My feet are spread to the maximum extent of the base of the power rack. Safety bars are set to where the bar comes down to the lowest position.

Here are my observations. . .the wide stance:

1. prevents the knees from coming inward
2. keeps the torso upright without bending over
3. utlizes the hips to a greater degree
4. no negative stress is directed towards the knee (for those with knee problems, please consider this)
5. hamstring and ass fiber recruitment like you have never seen.
6. easier to maintain arch in the back
7. less recruitment of the muscles from the quads (a negative thing if you are a bodybuilder)
8. its easier to reach parallel or below parallel position (for me at least)

Overall, this stance feels natural to me and I plan to stick with this for a long time. . .even though I am a bodybuilder. I am willing to try something new. . .thanks to all you guys.

I think Hannibal inspired me to try this. . I saved videos of his box squat and it looked completely natural for him and he is above 6 feet. I figure, that it might work for me.

Here was the routine that I used (first time ever using wide stance box squats)

1. Wide Stance Box Squats (feet touching base of power rack)

135lbs x 5
185lbs x 5
225lbs x 3
245lbs x 3
275lbs x 3
305lbs x 3
325lbs x 3
355lbs x 3
385lbs x 1 (no max, just top weight)

2. Close stance Good Mornings (feet together)

225lbs x 10
265lbs x 8
305lbs x 5
335lbs x 3

3. Leg Extensions

3 sets of 10 reps @ 150lbs

4. Stiff Leg Deadlifts (light and feet together)

3 sets of 10 reps @ 225lbs

The routine was solid. . .I think it targetted most weak points:

- hips
- hamstrings
- lower back

Give me your thoughts and ideas. . . I thought I would share this with you.

Thanks!!

LS

 

[Mike_Rojas]

I need one of those monolift things. Base of power rack just not wide enough. Good post swain.

 

[Citruscide]

Wide stance on squats be the bomb... although, every now and then I like to switch it up... on the front squat end of things.

C-ditty

 

[from zero]

Nice work swain!!

A true champion never stops learning.

 

[sk*]

Very good post.

I know I like it a lot better since I switched to wider.

-sk

 

[Ish]

Wide stance is so much better, imo.

 

[PolishHammer1977]

SWAIN!!!!!!!!!!!!!!!!!!!!!

YEAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!

 

[revexrevex]

SWAINNNNNNNNNNNN!

 

[Nonerz]

I think wider is more comfortable for the ladies too...at least me! Something to do with our "child bearing" hips.

 

[cheesecake]

I need one of those monolift things. Base of power rack just not wide enough.

Amen to that one brother.
...chad...

 

[d3track]

why are all these power lifters looking at me funny when i do my tenth rep?!

lol

 

[t3c]

SWAIN

when are you comming to NY

 

[Liftbig]

why are all these power lifters looking at me funny when i do my tenth rep?!

lol

what are you talking about?

 

[d3track]

just goofin
it seems like everyoone in this thread is more of a strength athlete
i have tried wide stance squats on the recomendation of a power lifter, but i didn't like them, only felt it in my ass
but i think i am the only one here of that opinion, and i felt a lil out of place
i meant no harm

 

[louden_swain]

If you want your hamstrings to become steel cables. . this is the exercise for you!!

There is nothing wrong with using high reps (10 - 20). . .after all it is important to include variety.

I use one exercise to attack the quads. . .I use squats for hips.

 

[longarms]

Swaaaaaaaaain,
Good to hear from you.
I did wide squats on friday, was walking like Fred Sanford till today. I loved 'em too. I did get too much forward lean, but I think I'll have much better squatting success in the long run.

How bout those Sooners!!!!!

& Cowboys!! LOL (I know that one hurts you)

Hope to be home soon.

 

[Backlash]

I use one exercise to attack the quads. . .

What's that, if I may ask?

 

[louden_swain]

What's that, if I may ask?

Heavy Leg Presses mate.

Here are exercises used in rotation:

1. Leg Presses (feet closer together)

2. Leg Extensions (higher reps 10-15)

Of course the squat stresses the upper thigh, but there is nothing wrong with causing additional damage to muscle fibers around or slightly above the knee.

And yes. . .Oklahoma Sooner football is looking great!!! It will be a tough game against the Texas Longhorns .

 

[Hannibal]

I think Hannibal inspired me to try this. . I saved videos of his box squat and it looked completely natural for him and he is above 6 feet. I figure, that it might work for me.

Glad I could help, man. And like I always say...

WIDER IS BETTER!!!

 

[louden_swain]

Hannibal,

If you can, please list the height of the boxes you use in your training.

I will sometimes use what I call a high box, which is set at 16 inches. . .it gets me down to where my mid-thigh is a couple of inches above the knee.

I am 5'10", so what height do you think is sufficient for getting to parallel?

 

[louden_swain]

Golds Gym where I train is lacking boxes.

 

[Hannibal]

Hannibal,

If you can, please list the height of the boxes you use in your training.

I will sometimes use what I call a high box, which is set at 16 inches. . .it gets me down to where my mid-thigh is a couple of inches above the knee.

I am 5'10", so what height do you think is sufficient for getting to parallel?

My dynamic box is around 15"...which puts me just below parallel.

You just have to get someone to watch you. When your hip crease breaks parallel with your knee...you are there. No real way to know without looking...we are all built differently.

 

[louden_swain]

After practicing the technique, I find that its much easier to get to parallel when using the wide stance.

I am no longer a fan of close stance because of these reasons:

1. places negative stress on the patella tendons
2. keeps hip joint too tight, prevents downward travel
3. throws the back forward, shifting the plane of gravity forward of the hips
4. prevention of doward motion cannot utilize hip strength to maximum potential, therefore causes inward turning of the knees and relies on strength of the quads.
5. cannot recruit hamstrings, like the wide stance

Of course many of you may diagree, but these are my observations.

 

[louden_swain]

Thanks Hannibal for the suggestions. . .I am not permitted to bring in outside equipment, so I have to use tools within the gym.

Once I can get a home gym, its a different story.

 

[louden_swain]

OK guys and gals,

I am planning on performing another round of wide stance squats tonight. Last workout was nothing to failure as I was getting accustomed to something new.

My question is, where should I go in terms of reps and percentage of max this evening??

Any ideas??

Give me some ideas.

Remember, last time I did 3's and 1's towards the end, but nothing was to failure or at a maximum.

 

[louden_swain]

how about sets of 10??

 

[longarms]

LS,
I'm doing 3s till I get the feel down. Yesterday felt pretty good, 4 sets of 3. I'm still working on depth & forward lean. My butt & hips are already sore.

 

[louden_swain]

LS,
I'm doing 3s till I get the feel down. Yesterday felt pretty good, 4 sets of 3. I'm still working on depth & forward lean. My butt & hips are already sore.

Its a killer huh??

I like this type of squat because it keeps the back upright and prevents the knees from moving.

Its nothing but a hip, hamstring, ass movement.